Train harder than last time

[Béla]

UK 1

Crosstrainer

Beinbeuger Sitzend Hammer Strength
Set 1: 47 kg x 15
Set 2: 47 kg x 15
Set 3: 47 kg x 15
Set 4: 47 kg x 12

Squat (Langhantel)
Set 1: 57.5 kg x 8
Set 2: 57.5 kg x 8
Set 3: 57.5 kg x 8
Set 4: 57.5 kg x 8
Set 5: 57.5 kg x 8

Beinpresse
Set 1: 45 kg x 20
Set 2: 45 kg x 20
Set 3: 45 kg x 20
Set 4: 45 kg x 18
Set 5: 45 kg x 18

Ausfallschritt (Kurzhantel)
Set 1: 7 kg - 23 m
Set 2: 7 kg - 18 m
Set 3: 7 kg - 16 m

Wadenheben stehend (Maschine)
Set 1: 70 kg x 15
Set 2: 70 kg x 15
Set 3: 70 kg x 15
Set 4: 70 kg x 11

[Béla]

OK 2

Crosstrainer

Langhantelüberzüge
Set 1: 17.5 kg x 20
Set 2: 17.5 kg x 20

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 12.5 kg x 15
Set 2: 12.5 kg x 15
Set 3: 12.5 kg x 14

vorgebeugtes Seitheben
Set 1: 7 kg x 15
Set 2: 7 kg x 15
Set 3: 7 kg x 15

Bizepscurl (Langhantel)
Set 1: 27.5 kg x 15
Set 2: 27.5 kg x 15
Set 3: 27.5 kg x 12

french press sz
Set 1: 27.5 kg x 15
Set 2: 27.5 kg x 15
Set 3: 27.5 kg x 11

Kreuzheben (Langhantel)
Set 1: 65 kg x 14
Set 2: 65 kg x 15
Set 3: 65 kg x 13
Set 4: 65 kg x 13

[Béla]

UK 2


Crosstrainer

Beinbeugen sitzend
Set 1: 30 kg x 20
Set 2: 30 kg x 18

V-squat
Set 1: 70 kg x 10
Set 2: 55 kg x 14
Set 3: 55 kg x 14
Set 4: 55 kg x 12

Hüftadduktion
Set 1: 30 kg x 15
Set 2: 30 kg x 15
Set 3: 30 kg x 15

Hüftabduktion
Set 1: 40 kg x 15
Set 2: 40 kg x 14
Set 3: 40 kg x 14

Beinstrecken
Set 1: 50 kg x 15
Set 2: 50 kg x 14
Set 3: 50 kg x 12

Wadenheben sitzend
Set 1: 20 kg x 15
Set 2: 20 kg x 15
Set 3: 20 kg x 14